So, I am a runner, spinner, tennis player, and I do strength training, but I never know what the true rule is on “to stretch or not to stretch”. I decide to take this question to a pro. I had a talk with Kirk Kaps, a Certified Athletic Trainer at Champion Sports Medicine, who works daily with professional athletes (and small unknown athletes like me.) He told me this, “In the past, we have always heard that is important for us to make sure we stretch our muscles very well before physical activity. Before this could occur, it was told that we must get a good warm-up in order to get a good stretch for the muscle groups when they are considered “cold” muscles. One recent study, performed in 2011, concluded that if you normally stretch and warm up before running, then by all means, continue that. But, if you’re a runner who doesn’t stretch at all, and still gets in a good warm-up, then continue your routine. In essence, each athlete should continue their own routine, but they should continue to get a 3 to 5 minute warm-up before they start their activity.” I hope this helps when you are stumped with this same question.

You can find this study at: http://www.webmd.com/fitness-exercise/news/20110217/stretch-before-running-new-twist-on-old-debate

Photo via Pinterest

Super Bowl Sunday is almost upon us, and so many people have been calling me to purchase my cookbook, “400 Best Sandwiches: From Classics & Burgers to Wraps & Condiments”. (Honestly, I am just looking forward to the commercials and seeing Madonna). Anyway, a friend told me the other day that she is making something really simple: my  Club Sandwich recipe. In honor of Super Bowl 46, I thought I could give away one copy of my latest book filled with 400 Sandwich Recipes. Here are a few more selections from the book.

Ice Cream Sandwich

Lunchbox Sushi

Pear Pecan and Gorgonzola Crostini

To enter, see below. You can leave additional comments for each step. I will draw the winner on Super Bowl Sunday, February 5th at 8 p.m CST. Good luck!

1. Leave a comment below telling me who you are routing for or what you’re making for Super Bowl Sunday.

2. Like Ingredients, Inc on Facebook.

2. Follow me on twitter.

3. Follow me on Pinterest

4. Tweet the following: I just entered @alisonlewis cookbook giveaway for #400BestSandwiches

Recipe excerpted from 400 Best Sandwich Recipes by Alison Lewis © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Valentines is almost here, and I thought I would share my latest healthy idea of what you can snack on at home, in the office or at your kids’ class parties. This Valentine Trail Mix is filled with healthy nuts, yogurt covered pretzels and raisins. Feel free to add your favorite nuts and dried fruits. Top it off with a small amount of regular or peanut M & M’s, and you’ll have a winning Valentine’s Day treat that is fairly healthy too.

Bob Harper is America’s #1 TV weight-loss authority and fitness expert from NBC’s The Biggest Loser. You can also find him here on twitter. Here are his top five weight-loss and fitness tips:

1. Protein is important for building muscle and repair. It is essential to get at least half of your body weight of protein in grams. For example if you way 180 pounds, you must get 90 grams of protein.

2. When traveling, stick to your workout regiment; sneak out to your hotel gym, and get a minimum of 30 minutes of cardio a day. Pack a jump rope-it doesn’t take up much space. Grab a hotel bath towel, and create a short circuit, or just run around the surrounding area of your hotel to keep your body trim and in its normal fitness routine

3. Your warm up sets the mood for your entire workout. Choose something that gives you a dynamic and strong start. An example is standing kicks. They are excellent for getting the blood pumping.

4. When building better abs (or any muscle), work them out 2 to 3 times a week. Not everyday.

5. For an overall body workout, you can keep it simple and stick to push ups. You will see great results.

Photo via Pinterest

I have been doing a lot of research, writing and speaking on super-foods, and Kefir is definitely on my list. I am so excited about Frozen Kefir by Lifeway because it has is only 90 calories per 1/2 cup serving, 18 grams of carbohydrates and 4 grams of fiber. It is also 99% lactose free, all natural and gluten-free. In addition, it is packed with 10 probiotics which rev up your immunity and are great for digestion. My kids absolutely went wild over the strawberry, especially in this Strawberry Kefir Smoothie. With only 3 ingredients, you will have a refreshing and healthy smoothie perfect for breakfast, afternoon snack or light dessert.

I get a lot of questions about probiotics. What are they? Probiotics, which literally mean “beneficial to life,” are live cultures that provide health benefits beyond basic nutrition. Most probiotics include the live active cultures often added to foods like yogurt. Researchers have studied bacteria extensively and considerable evidence indicates that there are several strains of essential good-for-you bacteria that have an ability to promote healthy gastrointestinal functions. Lifeway Kefir contains seven to ten billion CFU’s of 10 strains of bacteria, plus ProBoost, an exclusive pair of clinically proven probiotics to balance your body’s ecosystem, support digestive health and immunity. That’s 12 live and active cultures per cup to produce a wide array of health benefits. You can find Lifeway frozen Kefir at Whole Foods.

What is the toughest workout DVD out there? Insanity Workout is a 60-day home-based workout video program designed by the company Beach Body, which also produces other popular workout DVDs such as P90X. Insanity is possibly the most difficult, cardiovascular-based DVD workout program on the market today, due to its strenuous pace. It is a total body, circuit training workout that uses only your body weight as resistance. The plan involves a schedule of six days of exercise per week, and each workout will take approximately 30 to 60 minutes to complete. All that is required to perform each INSANITY workout is a TV, DVD player, a good pair of tennis shoes, and sheer willpower. I am dying to try this!

Photo above via pineterst

Fun news! I am super excited! Today, I am headed to Alt Summit (Altitude Design Summit) in Salt Lake City, Utah. It’s a conference I have been wanting to attend, so I put it on my to-do list a long time ago. If you’re asking yourself, What is Alison talking about?” Read on. If you’re obsessed with lifestyle, food and fashion blogs; fantastic images; smart ideas and great design; this is where you should be. Keynote speakers include Editors of Martha Stewart Living, Apartment Therapy and The Wall Street Journal Magazine as well as Founder of Pinterest and New York Time’s Bestselling Author, Gretchen Rubin. Images above by Freshly Picked, Daniel Staemmler, and Mode:lina

I’ll be learning more about Design. Lifestyle. Photography. Fashion. Events. Styling. Art Direction. Food. Interior Design. 

Have you heard of Chia Seeds? If you haven’t, read on. These wonderful seeds are on my list of top super foods of 2012. Chia seeds have more calcium and fiber than flaxseed, and they are loaded with omega-3 fatty acids, vitamins and minerals. They are also said to boost energy levels. They have a nutlike flavor, and they add flavor and crunch to baked goods, oatmeal, cereal, salads and in yogurt. Try them in this recipe for Chia Banana-Nut Muffins. It’s so easy, with no mixer needed. I made these on sunday, and before I could turn around, all of them were gone. My kids went wild over these. Feel free to use mini muffin pans for variety. If you use mini pans, bake them at 350F for 13 to 15 minutes or until lightly browned. Enjoy, and check out this powerful seed.

Chia picture from Pinterest

Quinoa is one of my favorite Super Foods of 2012. I talked a great deal about quinoa this weekend at my nutrition/healthy eating seminar including how to pronounce it, purchase it and cook it. I had a lot of wonderful questions regarding this gluten-free grain. One serving of quinoa provides all 8 essential amino acids, and it is high in protein and fiber. It’s also a wonderful grain for those on a gluten-free diet, and it works wonderful for breakfast, a side, in soups and salads. I recommend buying the rinsed version to make your life even easier. I developed this recipe for Quinoa Salad with Almonds, Cranberries and Mint for Thanksgiving for Honeysuckle White and Shady Brook Farms Turkey. It makes a great side dish or salad, and my kids absolutely loved it. Add grilled chicken or shrimp if you wish for a main dish salad.

How can you get the most from workouts? Take a look at the top calorie burning exercises if you want to get the most bang for your buck.

1. Running-Running is the easiest, cheapest workout. All you need is some good running shoes and a street or trail. Depending of your pace, running is said to burn up to 500 to 700 calories in an hour.

2. Spinning-The great thing about spin (or indoor cycling) classes is that anyone can do them. Also, it’s a great cross-training workout and not hard on the joints or knees. Some spin classes, with a lot of intervals, are said to burn up to 600 to 700 calories in an hour.

3. Jumping Rope-If your’e short on time, this is the exercise to do. Jumping rope for only 10 minutes is said to burn 130 calories or 780 calories an hour. I think I’m going to buy one tomorrow .

4. Zumba-Dancing for an hour is a great way to burn calories, and this latest rage is said to burn up to 500 calories in an hour. Its popularity is increasing by the week.

5. Swimming-This all over body workout is easy on the joints and great for you. It is a great workout for cross-training, and 30 minutes of the breast stroke can burn 400 calories in only 30 minutes.

Photo via Pinterest